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Training Log Archive: WileyKyO-T

In the 30 days ending Jun 30, 2015:

activity # timemileskm+ft
  Running28 10:55:37 94.62(6:56) 152.28(4:18) 251
  Elliptical3 2:26:00 15.85(9:13) 25.51(5:43)
  Pushups/Situps4 56:05
  Pacing2 50:27 6.55(7:42) 10.54(4:47)
  Weights1 50:00
  Team Sport1 38:00 1.85(20:33) 2.98(12:46)
  Cross Training2 24:27 3.0(7.4/h) 4.83(11.8/h)
  Trail Running1 14:40 1.62(9:03) 2.61(5:38) 178
  Total38 17:15:16 123.49 198.74 429

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Tuesday Jun 30, 2015 #

5 AM

Running warm up/down 9:25 [3] 1.25 mi (7:32 / mi)
ahr:158 max:171 shoes: Asics Gel-Contend 2

Warm up to the warm up: home to HHHS track.
6 AM

Running 7:35 [2] 1.0 mi (7:35 / mi)
shoes: Asics Gel-Contend 2

Track warm up

Running 1:22 [5] 0.25 mi (5:28 / mi)
shoes: Asics Gel-Contend 2

Ladder up 400m

Running 2:59 [5] 0.5 mi (5:58 / mi)
shoes: Asics Gel-Contend 2

Ladder up 800m

Running 4:33 [5] 0.75 mi (6:04 / mi)
shoes: Asics Gel-Contend 2

Ladder up 1200m

Running 6:12 [5] 1.0 mi (6:12 / mi)
shoes: Asics Gel-Contend 2

Ladder peak 1600m

Running 4:38 [5] 0.75 mi (6:11 / mi)
shoes: Asics Gel-Contend 2

Ladder down 1200m

Running 2:55 [5] 0.5 mi (5:50 / mi)
shoes: Asics Gel-Contend 2

Ladder down 800m

Running 1:20 [5] 0.25 mi (5:20 / mi)
shoes: Asics Gel-Contend 2

Ladder down 400m
7 AM

Running warm up/down 9:03 [3] 1.25 mi (7:14 / mi)
shoes: Asics Gel-Contend 2

Cool down HHHS to home

Monday Jun 29, 2015 #

6 AM

Pacing 26:10 [2] 3.3 mi (7:56 / mi)
shoes: Asics GT-1000 2

Jogged with Tony to TJ Mills Blvd and back; served as a recovery run.
7 AM

Pushups/Situps 10:20 [4]

(45, 35, 25, 15, 10) of PU and super rowers.

Sunday Jun 28, 2015 #

8 PM

Running 43:08 [4] 6.2 mi (6:57 / mi)
ahr:172 max:186 shoes: Asics Gel-Contend 2

Part 1 of a ~10mi long run. Ran from home down Indian Trail to Knight's Way to Levy Crossing, hooked over to Paddy Hamilton, and took the expressway to the Shell and Valero at Nolanville, where I stopped for break #1. The run took me out into the countryside; I knew I was really in the country around mile 4 when the cow manure smell was overwhelming. Overall elevation loss of 116 feet.
Paces:
1: 6:45
2: 6:51
3: 6:48
4: 6:55
5: 7:11
6: 7:07
0.2: 7:12
9 PM

Running 14:51 [3] 2.0 mi (7:25 / mi) +75ft 7:10 / mi
shoes: Asics Gel-Contend 2

Part 2 of a ~10mi long run. From the gas stations, ran along the expressway to Nora Ruth Blvd. Elevation gain mostly in the second mile as the road rose to meet the overpass.
Paces:
1: 7:18
2: 7:33

Running 11:08 [3] 1.5 mi (7:25 / mi) +42ft 7:14 / mi
shoes: Asics Gel-Contend 2

Part 3 of a ~10mi long run. Alas, my route choice resulted in only 9.7 miles total. Took Nora Ruth to Indian Trail, then the usual jaunt on in.
Paces:
1: 7:39
0.5: 6:55

Saturday Jun 27, 2015 #

11 PM

Pushups/Situps 21:40 [3]

2x (30's Jake's abs, 30 PU, 1 min plank, 20 PU)

Friday Jun 26, 2015 #

6 AM

Trail Running 14:40 [3] 1.62 mi (9:03 / mi) +178ft 8:12 / mi
ahr:152 max:169 shoes: New Balance 610 v3

Trail run at Dana Peak Park. Ran to the top of Dana Peak, which is not a large hill but a prominent feature in the area.

Running 21:56 [3] 2.85 mi (7:42 / mi)
ahr:164 max:182 shoes: New Balance 610 v3

Run from Dana Peak to the lakefront, out of the park, and back to my car, mostly on roads.
Paces:
1: 8:17 (mostly trail)
2: 7:36
3: 7:04

Running warm up/down 7:33 [3] 1.1 mi (6:52 / mi)
shoes: New Balance 610 v3

Back in the neighborhood, jog to finish out the workout. Normal neighborhood mile with an extension to Pima St.

Thursday Jun 25, 2015 #

6 AM

Running tempo 48:28 [4] 6.9 mi (7:01 / mi)
ahr:165 max:189 shoes: Asics GT-1000 2

Hard run with the Army 10 miler team in neighborhoods near my house. Behind the main pack but ahead of some others. Quite hilly.
Paces:
1: 7:10 (uphill)
2: 6:51
3: 7:00 (down and up)
4: 6:50 (down up down)
5: 7:14 (up and down)
6: 7:08
0.9: 6:50 (downhill)

Running warm up/down 3:42 [3] 0.5 mi (7:24 / mi)
ahr:158 max:171 shoes: Asics GT-1000 2

Cool down jog in Carl Levin Park

Wednesday Jun 24, 2015 #

6 AM

Running warm up/down 8:40 [3] 1.25 mi (6:56 / mi)
shoes: Asics Gel-Contend 2

Warmup run in the BDE area prior to formation.

Cross Training 16:02 [3] 2.0 mi (7.5 mph)

Row machine setting 5

Elliptical 33:00 [4] 4.5 mi (7:20 / mi)
ahr:160 max:173

Precor elliptical cross training 2 no arms resistance 10.
7 AM

Running warm up/down 8:49 [3] 1.25 mi (7:03 / mi)
shoes: Asics Gel-Contend 2

Cool down jog in the BDE area.

Tuesday Jun 23, 2015 #

Note

This morning was my first practice session with the Ft. Hood Army 10 miler folks. It looks like there is a good chance I will be able to be on the team because of the large number of slots available here. I'm really looking forward to continuing to practice with the team and (hopefully) getting to compete as a team member in October.
C • Woo! 1
6 AM

Running warm up/down 4:58 [3] 0.7 mi (7:06 / mi)
shoes: Asics Gel-Contend 2

Warm up for track workout.

Running intervals 5:54 [5] 1.0 mi (5:54 / mi)
shoes: Asics Gel-Contend 2

First mile of 1-0.5-1-0.5-1.

Running intervals 2:53 [5] 0.5 mi (5:46 / mi)
shoes: Asics Gel-Contend 2

First half mile of 1-0.5-1-0.5-1.

Running intervals 6:22 [4] 1.0 mi (6:22 / mi)
shoes: Asics Gel-Contend 2

Second mile of 1-0.5-1-0.5-1.

Running intervals 3:03 [4] 0.5 mi (6:06 / mi)
shoes: Asics Gel-Contend 2

Second half mile of 1-0.5-1-0.5-1.

Running intervals 6:28 [4] 1.0 mi (6:28 / mi)
shoes: Asics Gel-Contend 2

Third mile of 1-0.5-1-0.5-1.

Monday Jun 22, 2015 #

6 AM

Pacing 24:17 [3] 3.25 mi (7:28 / mi)
shoes: Asics Gel-Contend 2

With Tony, jogged from 36th EN BDE HQ to TJ Mills and back, (just over 3mi), then continued to the gym. Even though the pace was not very fast, it was good because I was sore from last night's run.
Paces:
1: 7:23
2: 7:34
3: 7:25
0.25: 7:27
7 AM

Pushups/Situps 19:50 [3]

1x40s Jake's abs
1 min plank
30 sec each side bridges
PU 30-20-10

Sunday Jun 21, 2015 #

8 PM

Running 20:23 [4] 3.0 mi (6:48 / mi)
ahr:170 max:196 shoes: Asics GT-1000 2

Run down Pima and some streets in a mostly vacant neighborhood to Verna Lee, then on to Knights Way and down to the IHOP on the expressway. Long, gentle hills without much of a net gain or loss.
Paces
1: 6:58
2: 6:34
3: 6:51

Running 15:38 [3] 2.25 mi (6:57 / mi)
shoes: Asics GT-1000 2

After concluding my 3mi stretch, I found myself in the middle of a rainstorm. Being next to a park, I camped out for a few minutes under a shelter as the worst of it came down. Then, I started out from behind IHOP, took the road next to the park down until I could easily hop over to the expressway, and followed it to Frontier. I took Frontier down to Verna Lee and came in the usual way, running the whole way in the rain (and often hopping through some big puddles).
Paces:
1: 6:41
2: 7:07
0.25: 7:10

Friday Jun 19, 2015 #

6 AM

Team Sport 38:00 [2] 1.85 mi (20:33 / mi)
shoes: Asics GT-1000 2

HHC Ultimate Frisbee at Fort Hood Stadium.
7 AM

Running 3:28 [3] 0.5 mi (6:56 / mi)
shoes: Asics GT-1000 2

Cool down run to end PT

Thursday Jun 18, 2015 #

6 AM

Weights 50:00 [2]

First PT in my new unit, the 36th Engineer BDE. One advantage of being in HHC is that most PT sessions are on your own, so I avoided the time consuming warm up drills and all that. At Burba Gym, did some lifting with a fellow officer.
Reverse Bicep Curls 40lb 5x5 with 25lb kettleball obliques between sets
Tricep Extensions 85lb 5x5
Leg press 270 lb 2x5, 290 lb 3x5
Full motion abs w/ 10 lb weight 5x5
Pullups 2x5, 2x3
7 AM

Cross Training 8:25 [3] 1.0 mi (7.1 mph)

Row machine setting 5

Running warm up/down 3:27 [3] 0.5 mi (6:54 / mi)
shoes: Asics Gel-Contend 2

Cool down run to end PT

Wednesday Jun 17, 2015 #

8 PM

Running 13:37 [3] 2.0 mi (6:48 / mi)
shoes: Asics GT-1000 2

Ran to Carl Levin Park (hereafter CLP).
Splits:
1: 6:49
2: 6:48

Running 4:00 [4] 0.61 mi (6:33 / mi)
shoes: Asics GT-1000 2

First CLP trail lap

Running 3:50 [4] 0.61 mi (6:17 / mi)
shoes: Asics GT-1000 2

Second CLP trail lap

Running 11:09 [3] 1.6 mi (6:58 / mi)
shoes: Asics GT-1000 2

Run from CLP to Verna Lee Blvd via some circuitous neighborhood streets.
Paces:
1: 6:59
0.6: 6:53
9 PM

Running warm up/down 6:48 [3] 1.0 mi (6:48 / mi)
shoes: Asics GT-1000 2

Final stretch, jog from Verna Lee to Indian Trail and back home.

Monday Jun 15, 2015 #

5 PM

Elliptical 1:00:00 [3] 6.02 mi (9:58 / mi)

Precor elliptical cross training 2 no arms at Burba gym
7 PM

Running warm up/down 6:37 [4] 1.0 mi (6:37 / mi)
shoes: Asics GT-1000 2

Push cool down running around part of the 36th EN BDE area starting and finishing at Burba gym.

Sunday Jun 14, 2015 #

8 PM

Running 17:56 [4] 2.6 mi (6:54 / mi) +85ft 6:41 / mi
shoes: Asics GT-1000 2

Run from home to HHCP and then on to Tony's neighborhood and up the hill next to it. Took a break on top of the hill.
Paces:
1: 6:29 (downhill)
2: 7:05 (big uphill)
0.6: 7:11 (big uphill)

Running 17:30 [3] 2.6 mi (6:44 / mi)
shoes: Asics GT-1000 2

Return trip from Tony's hill.
Paces:
1: 6:27 (big downhill)
2: 6:51
0.6: 6:56

Saturday Jun 13, 2015 #

8 PM

Running 24:29 [3] 3.5 mi (7:00 / mi)
shoes: Asics GT-1000 2

Part 1 of 2 of a run from my house S on Indian Trail, then S on Comanche Gap towards Stillhouse Hollow Lake. I turned around just inside of Dana Peak Park at mile 2.4. I actually forgot to start my Band until I was about a third of a mile into the run, so I ran further than I'm logging.
Paces:
1: 6:54
2: 7:07
3: 7:01
0.5: 6:49

Running 11:56 [3] 1.65 mi (7:14 / mi) +49ft 7:02 / mi
ahr:166 max:197 shoes: Asics GT-1000 2

Part 2 of 2 of a run towards Stillhouse Hollow Lake. This section was part of the "back" with a short section on Comanche Gap followed by Indian Trail back home.
Paces:
1: 7:14
2: 7:12

Friday Jun 12, 2015 #

6 AM

Running 22:13 [4] 3.25 mi (6:50 / mi)
shoes: Asics GT-1000 2

Part 1 of 2 of a 5.5mi loop. Ran from HHCP along Knights Way to the expressway, made a right, and ran to AAA storage on Indian Trail.
Paces:
1: 6:57
2: 6:57
3: 6:42
0.25: 6:18

Running 15:34 [4] 2.25 mi (6:55 / mi)
shoes: Asics GT-1000 2

Part 2 of 2 of a 5.5mi loop. From AAA storage, took Indian Trail south over 2 miles, made a right on Knights Way, and ended up back at HHCP.
Paces:
1: 7:03
2: 6:48
0.25: 6:39

Thursday Jun 11, 2015 #

6 AM

Running 6:52 [4] 1.0 mi (6:52 / mi)
shoes: Asics GT-1000 2

HHCP trail loop 1.

Running 6:47 [4] 1.0 mi (6:47 / mi)
shoes: Asics GT-1000 2

HHCP trail loop 2.

Running 6:35 [4] 1.0 mi (6:35 / mi)
shoes: Asics GT-1000 2

HHCP trail loop 3, this time clockwise, which is probably more ideal because I get the steep short grade on an uphill rather than downhill.
7 AM

Running 13:35 [3] 2.0 mi (6:47 / mi)
shoes: Asics GT-1000 2

Ran from the park through a neighborhood and back to a different section of the park.
Splits:
1: 6:39
2: 6:56

Wednesday Jun 10, 2015 #

5 PM

Elliptical 53:00 [3] 5.33 mi (9:57 / mi)

Precor elliptical cross training 2 no arms at Abrams gym
6 PM

Running 5:06 [3] 0.75 mi (6:48 / mi)
shoes: Asics Gel-Contend 2

Cool down jog after elliptical on the 200m track behind Abrams gym.

Sunday Jun 7, 2015 #

9 AM

Running 30:45 [3] 4.25 mi (7:14 / mi)
shoes: Asics GT-1000 2

Box-type run in the heat (mid eighties). Started S on Dufossat again, but then left on Tchopitoulas, left at Louisiana, and left at Carondolet, which i took back to the neighborhood.
Paces:
1: 7:27
2: 7:10
3: 7:07
4: 7:05
0.25: 7:11

Saturday Jun 6, 2015 #

7 PM

Running 22:22 [4] 3.25 mi (6:53 / mi)
shoes: Asics Gel-Contend 2

Part 1 of 3 of a Dufossat-Mississippi River Trail-Oak St-St. Charles run. This part took me to about midway of the USACE complex off of the Mississippi River trail.
Paces:
1: 6:55
2: 6:52
3: 6:53
0.25: 6:37
8 PM

Running 17:45 [3] 2.5 mi (7:06 / mi)
shoes: Asics Gel-Contend 2

Part 2 of 3 of a Dufossat-Mississippi River Trail-Oak St-St. Charles run. This part took me to Short St. and St. Charles.
Paces:
1: 6:59
2: 7:08
3: 7:12

Running 12:44 [2] 1.75 mi (7:17 / mi)
shoes: Asics Gel-Contend 2

Part 3 of 3 of a Dufossat-Mississippi River Trail-Oak St-St. Charles run, all along St. Charles
Paces:
1: 7:13
0.75: 7:19

Thursday Jun 4, 2015 #

8 PM

Running 20:53 [3] 3.0 mi (6:58 / mi)
shoes: Asics GT-1000 2

Part 1 of an Indian Trail-Nola Ruth-Old Nolanville-Warrior Path- Pontotoc-Aztec Trace run. Similar to the day before but longer and CW instead of CCW. a couple decently long hill sections interspersed with flats.
Paces:
1: 7:05
2: 6:40
3: 7:08

Running 11:05 [3] 1.6 mi (6:56 / mi)
shoes: Asics GT-1000 2

Finishing out my run after the main hill on Warrior Path.
Paces:
1: 6:54
0.6: 6:55

Wednesday Jun 3, 2015 #

7 AM

Running 19:33 [3] 2.75 mi (7:07 / mi)
shoes: Asics GT-1000 2

Run to Pontotac, then to Warrior's Path, Old Nolanville Rd, End O Trail, and up part of a hill where I decided to take a break.
Paces:
1: 7:00
2: 6:52
0.75: 7:33

Running 6:59 [3] 1.0 mi (6:59 / mi)
shoes: Asics GT-1000 2

Finishing out my run, continued up the End O Trail hill, then on to Cedar Oak, Chablis, and Indian Trail and back home.
9 PM

Pushups/Situps 4:15 [4]

EMOTM type workout--started each minute with a descending # of PU...25 in the first minute, 20 in second, etc. Maintained plank position between PU sets and finished immediately after the 5 rep set. Total of 75 PU

Tuesday Jun 2, 2015 #

8 AM

Running 13:32 [3] 2.0 mi (6:46 / mi)
shoes: Asics Gel-Contend 2

Part 1 of 2 on an Indian Trail--Knight's Way--Verna Lee Blvd run. Ran CW to the Harker Heights High School.
Paces:
1: 6:48
2: 6:44

Running 14:34 [3] 2.1 mi (6:56 / mi)
shoes: Asics Gel-Contend 2

Part 2 of 2 of run. Took Verna Lee back to Indian Trail.
Paces:
1: 6:56
2: 6:55
0.1: 6:52

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